Can Diet Impact Sleep?

Check out this answer from Consensus:

The collective evidence suggests that diet can significantly impact sleep quality and duration. High carbohydrate and tryptophan-rich foods, healthy dietary patterns like the Mediterranean diet, and higher protein intake are all associated with better sleep outcomes. Conversely, diets high in processed and sugar-rich foods are linked to poorer sleep quality. Understanding these relationships can help in developing dietary recommendations to improve sleep hygiene and overall health.

The relationship between diet and sleep has garnered significant attention in recent years. Various studies have explored how different dietary patterns, specific foods, and nutrient intake can influence sleep quality and duration. This synthesis aims to present the key findings from multiple research papers on the impact of diet on sleep.

Key Insights

• High Carbohydrate and Tryptophan-Rich Foods:
  • Diets high in carbohydrates and foods containing tryptophan, melatonin, and phytonutrients (e.g., cherries) are linked to improved sleep outcomes1 3 4.
• Healthy vs. Unhealthy Foods:
  • Consumption of healthy foods, such as fruits, vegetables, and whole grains, is associated with better sleep quality. Conversely, higher intake of processed and sugar-rich foods is linked to poorer sleep quality2 4 10.
• Protein Intake:
  • Higher protein intake, especially during energy-restricted diets, can improve sleep quality in overweight and obese adults. This includes both subjective improvements in sleep quality and objective measures such as sleep efficiency8 9.
• Mediterranean Diet:
  • Adherence to a Mediterranean diet, which is rich in fruits, vegetables, and healthy fats, is associated with improved sleep quality, particularly in older adults7 10.
• Specific Foods and Nutrients:
  • Certain foods like milk, fatty fish, tart cherry juice, and kiwifruit have been shown to promote high-quality sleep. Nutrients such as vitamin D and vitamin E also play a role in enhancing sleep quality4 7.
• Bidirectional Relationship:
  • There is a cyclical relationship between diet and sleep. Poor sleep can lead to poorer dietary choices, and vice versa. This relationship is mediated by hormonal pathways and circadian rhythms3 5 6.

Can diet impact sleep?

Gary Wittert has answered Near Certain

An expert from University of Adelaide in Endocrinology, Nutrition, Obesity

The answer is unequivocally yes, and confirmed in a number of studies over the past few years. The type of food choices you make can impact sleep. Eating a diet that is high in processed foods particularly when combined with fat, and limited in vegetables, salad items, whole grain and fruit is associated with poorer quality sleep and greater daytime sleepiness the following day. In addition although people may think alcohol makes them sleep better, even a small amount profoundly disrupts the normal processes of sleep. Caffeine (which is present in tea, as well as coffee and cola drinks) interferes with sleep, partly because of promoting wakefulness and partly due to stimulating the need to get up and pass urine.

Another factor to consider is the timing of food intake – eating late at night and very large meals close to bedtime also disrupt sleep.

It is best to eat a diet that contains plenty of fiber, fresh whole foods of a wide variety and limit process foods. Water is the drink for maintaining hydration. For most people 3 meals a day, preferably at regular times and not too long after dark is optimal.

Can diet impact sleep?

Ludovico Messineo has answered Unlikely

An expert from Flinders University in Sleep Research, Pulmonology

A healthy diet may help preventing risk factors for a worsened sleep quality (i.e. obesity), however the evidence that a specific diet can impact sleep are scarce. High carbohydrate and high fatty acid intakes might have a slight effect on REM (Rapid Active Movement, the sleep stage where we dream) and slow-wave sleep (the deepest stage): however, results are conflicting and not consistent between the sleep stages. Specific aliments (i.e. chamomile, milk) are unlikely to have a beneficial effect on sleep, many reports says. Intake of tryptophan, an amino acid precursor to the neurotransmitter serotonin, and the hormone melatonine, both involved in the sleep-wake rhythm, might have a role. However, it seems unrealistic to assume that, through nutritional intake, an adequate amount of this amino acid would have enough impact on the production of the aforementioned substances. The intake of magnesium and B vitamins, involved in the secretory pattern of melatonine, might have a role to avoid sleep disruption.

It is important to underline that gastro-esophageal reflux is a big cause of sleep disruption (i.e. worsening of subjective sleep quality), thus preventing it through some good behaviors (i.e. avoid food that causes reflux, do not lay down after eating) may help sleeping better. At the same time, it is important not to go to sleep while being hungry.

Finally, curing the sleep hygiene is the most important thing to ameliorate sleep quality. Therefore, methylxantine (i.e. neurostimulants as caffeine, namely substances that keep the brain more active) are to be avoided, especially from the afternoon on. Likewise, alcohol promotes sleep disruption and worsens sleep quality, even if it has a slight hypnotic effect.

Can diet impact sleep?

Marie-Pierre St-Onge has answered Likely

An expert from Columbia University in Nutrition, Sleep Research

There are multiple studies showing an association between diet and sleep. These population, or epidemiological, studies cannot provide information on directionality or causality but do provide interesting data suggesting that diet and sleep are related. Intervention studies, which provide information on causality, show that sleep, or lack thereof, impacts diet quality and nutrient intakes. Other intervention studies also provide some evidence that certain foods can influence sleep. However, in-depth studies that could provide information on causality are needed.

Can diet impact sleep?

ALBERT LECUBE has answered Likely

An expert from Arnau de Vilanova University Hospital in Diabetes, Obesity

We are near to publish data that show how mediterranean diet is associated with better nocturnal poligraphic scores than control diet.

Can diet impact sleep?

Meghna Saxena has answered Near Certain

An expert from National University of Singapore in Data Science, Health Economics

Here is a review I did that examines interrelationships among physical activity, diet and sleep. https://www.researchgate.net/publication/329677066_Combined_Interventions_for_Physical_Activity_Sleep_and_Diet_using_Smartphone_Apps_A_Scoping_Literature_Review

Can diet impact sleep?

Ian Walshe has answered Uncertain

An expert from University of Northumbria in Sleep Research

Some studies have shown that changes in food intake can alter some aspects of sleep (time taken to fall asleep, amount of time in deep sleep etc). However, these studies are often short term (less than 2 weeks). It is not clear if these results would be replicated when examined long term.

Certain foods have been reported to influence sleep.